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Measure Improvements with Timed Workouts

Whether you are striving to make fitness a way of life or reach a healthy weight, timed workouts can be a great way to see progress. These workouts can seem a bit intimidating for some, but they are great baseline tools that help you measure your performance while highlighting what you do well and areas that need improvement.


Here at H3, we use these workouts in our LoseWell program’s Parking Lot Workout. It allows our guests to see their success through the improvements they record week-to-week. Our benchmark timed workout includes alternating upper and lower body movement with a short lap. An example timed workout includes:

Jumping Jacks
Standing Mountain Climbers
Reverse Lunges
Body Squats
Seal Jacks
Walk or Run


Once you’ve completed the workout, check off the exercises you did and write down your time. As the weeks go on, you will be able to see your times improve. This is H3’s Parking Lot Workout Benchmark chart, which you can use for your timed workouts at home.


Parking Lot Timed Workout


Distance time trials can also be a great way to measure your progress. Whether on a treadmill, elliptical, bike, indoor or outdoor, walking or running focus on completing a mile as a quickly as possible. The next time, look at ways to improve your performance time and workout intensity, such as adding in a jog. Writing it down lets you monitor your improvement and find a small win in your workout routine. You can record your performance in H3’s Distance Time Trial chart below.


Distance Timed Trial



Keep track of your time every week and you’ll be amazed at how quickly you improve and move more efficiently. Trust yourself and focus on your journey!